093015

Buffalo Creek CrossFit – CrossFit

Class Priority = Str + WOD

Competition = O + WOD. Optional Str

Extra = S1

Structure (Str)

A1: Good Mornings (3 x 8 moderately Heavy; rest :45)

A2: GH Raise (3 x 8; rest :45)

start parrallell to ground and raise to vertical
Partner- Lower as slow as possible, Use push to raise keeping body tight and straight.

Olympic (O)

Snatch Balance (Build to Heavy Snatch Balance)

WOD

Metcon (Time)

For Time:

30-20-10

Box Jump 24/20

Tire Flip

Double Under (RX=50 each time)(+=100)